So this meditation practice is called a check-in meditation and it's designed to honour all of the different parts of you.
So how you might be feeling as far as your breath goes,
Your physical body,
Emotional self and energetic self as well.
And this can be practiced any time of the day and can be practiced anywhere.
You might like to start by listening to this recording and using the recording to guide you through the practice.
But over time you might choose to practice on your own.
So for now finding a form,
A shape that suits you.
It might be sitting down or it might be lying down.
Feel free to experiment with the shape and use any support at all for your body.
So taking a moment to find a shape or a form that suits you and then beginning to bring your awareness to your breath here.
Just noticing your breathing,
Whether you're breathing through your nose or through your mouth.
And as you invite your next breath in,
Just see if you can stay with the sensation as the air passes through your nose or mouth.
And you might use that sensation if you are noticing it as an anchor.
So every time your mind wanders perhaps coming back to that sensation of the air passing through.
Perhaps tuning in to any sensation through to the back of your throat and just observing as your lungs fill up and empty out.
Noticing whether this process of breathing,
Whether it feels deep or whether it feels shallow.
Noticing whether your breath is smooth or whether it's a little bit staggered.
It could be even or uneven.
So noticing whether your in-breath is longer than your out-breath or vice versa.
So does one feel more dominant?
And then also noticing if there's any movement that your body is making as you breathe.
And beginning to open up your awareness now to the rest of your body.
Becoming aware of physical sensation,
Any areas of your body that might be holding tension,
Any sort of discomfort in your body.
Noticing where that might be.
And while there might be some sort of discomfort or tension or gripping or holding in your body,
There might also be the opposite to that.
So perhaps there might be pleasant sensation or openness or ease or space.
So noticing where these types of sensations might reside in your body in this moment.
And knowing that there might also be a possibility that you might not feel so much in some parts of your body or even your whole body.
Taking some time to notice that as well.
And as best as you can,
Really meeting your body as it is with whatever you might be noticing about your physical body in this moment.
And then guiding your awareness to how you are emotionally.
Notice if there is an emotion or a feeling or even a mood that might be here.
Sometimes this can be really obvious or even a little bit charged.
Sometimes it might be more in the background.
It might be a little more challenging to identify.
There might not necessarily be language around your experience.
So that could also be a possibility.
And there might also be a possibility that you might not feel very much.
You might not notice any emotion or feeling or mood.
These are all possibilities.
And as best as you can in this moment,
Really meeting yourself as you are.
And then finally observing how you might be feeling energetically.
Whether your energy levels are really high,
Perhaps really low or depleted,
Or if you're anywhere in between.
And however you are in this moment,
As best as you can,
Meeting yourself as you are.
So there's no right or wrong.
There's no good or bad.
This practice is about meeting yourself as you are,
With whatever your observations are.
And then just slowly start to become aware of your body against your support.
Noticing the contact between your body and this support.
Just becoming aware of where you are in relation to the space around you.
Perhaps taking in the sounds or the smells.
You're very welcome to create a little bit of movement,
Maybe a little lean from one side to the other.
Just enough to change the pressure between your body and the ground,
Your support.
You might use that pressure as an anchor.
And whenever you feel ready,
Just beginning to slowly take your time as you perhaps blink your eyes open.
Just starting to take in the light.
If your eyes are closed,
Just taking your time.
And perhaps bringing your gaze around your body,
Around the space that you're in.
Just noticing the detail of the room,
The layout,
The colors,
The textures,
The shapes.
And this brings us to the end of our spot meditation,
Our check-in meditation.
Noticing how you are in the moment.
